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The Muscle and Brawn Forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Muscle and Brawn community stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

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My name is Adam Hires. I compete raw @242 and was ranked number 1 @242 in the country in 2010. I am competing on Nov 12th. I have articles, log and interviews at hulkhires.com . I also train raw powerlifters and anyone trying to get stronger without equipment. Vids to below sessions are at youtube.com/220pd4pd

Here's a few sessions.

8/6/11

Front Squats w/ Harness

405 3x2

belt on

495 2x2 Really easy.

3.5" Deficit Deadlifts

475x5

555x5

655x4 missed 5th. I was tired coming in from long work week and my concentration was awful. On 4 I was thinking it was 5, then thought, no dumbass it was 4. This after I just held it there. It through me off! Idiot!

545 2x5

A lot of back work and abs.

8/1/11

Narrow Stance Olympic Pause Squats

500 2x5 Taking it easy on thigh. Squatted slower down and didn't explode up. Felt good, so after deload it's time to get to it!

Did acc work, thighs, hamstrings, abs

Then Front Squats with Harness. Paused without belt.

225x5

315x5

405x5

"You never know how strong you are, until being strong, is the only choice you have."